Squats are great exercises to work the muscles, but only if performed correctly. When done incorrectly they can give rise to several injuries. Unfortunately, without any help, there are many people to commit at least one of the errors mentioned below. Avoid them and prevent injury.
Although it is a simple exercise, squats are very complete since they work several muscles simultaneously and allow to burn many calories.
Yes, at first glance squats are perfect exercises to include in your workout. But some care must be taken, because they are both beneficial and risky. The technique for doing a correct squat is more complex than it looks and incorrect performance of this exercise can lead to injury , something you should avoid.
Therefore, here is the list of the most common mistakes in performing squats so that you can correct them and take full advantage of this exercise, as well as an example image of the correct posture you should have when performing this exercise.
THE MOST COMMON MISTAKES MADE IN SQUATS
1. BOW THE BACK
This is probably the most frequent of all errors. Many people have a tendency to bend or arch their backs forwards or lower their torso during exercise to compensate for hip flexion, but this should be avoided as this can lead to serious spinal injury due to excessive pressure on the back and increased tension in the knees.
It is imperative that you keep your back straight while performing the squat.
Tip: Try to look forward while stretching the chest out and pull the shoulders back. You’ll see that it helps.
2. LET THE KNEES GO BEYOND THE TIP OF THE FEET
Wrong, very wrong. Your knees should not extend beyond your toes to avoid putting too much pressure on your knees and hips. Overcoming this (imaginary) line of tiptoe may be compromising the knee joints.
While performing the squat, push your hips back, even before flexing your knees, and keep your weight on your heels to help correct the position.
3. PLACE THE POINTED KNEES IN
Again the knees. It is common that during exercise certain people end up letting their knees move inwards (one toward the other), which should not happen. This can mean exaggerated pressure on the knee ligaments or muscle problems in the thighs or hips.
You should keep the feet with the tips facing forward so that the knees follow the same orientation when you are flexing them, until forming a 90º angle.
4. SUPPORT THE WEIGHT OF THE BODY ON THE TOES
Heels. It is in them that you must support the weight of your body. It may seem like an obvious indication, but it is very often that during exercise many people lift their heels, putting too much pressure on the toes, which in addition to decreasing the quality of the exercise, causes it to exert too much pressure on the knees .
5. LOW AMPLITUDE DURING MOVEMENT
That is, do not crouch enough. The purpose of this exercise is to work the buttocks and thigh muscles and to do this exercise so that your thighs are parallel to the floor (such a sitting position, which gives rise to a 90º angle with the knees) .